Visualization Meditation

Visualization uses the mind's eye to explore an imagined place at your own pace.

How to practice:

1. Sit or lie down comfortably. Keep your eyes open or close them if comfortable. Take a few ordinary breaths.

2. Imagine a place where you feel completely safe and at peace. It might be a beach, a forest clearing, a mountain meadow, or a cozy room.

3. Build the scene using all your senses. What do you see? What sounds are there? What can you smell? What is the temperature? What textures can you feel?

4. Stay in this scene for 10 to 20 minutes. Explore it gently. If thoughts arise, let them float away and return to your peaceful place.

5. When ready, slowly bring your awareness back to the room. Open your eyes gently.

Choose imagery that feels comfortable. If the scene becomes distressing, stop and return your attention to the room.